How the week works
New lifters who want a simple, repeatable starting point. This guide explains the structure and progression approach; exercise selection and loading should still be adjusted to the individual.
Day 1
Full Body A
Squat · horizontal push · row · hinge · core
Day 2
Rest or easy activity
Walking · mobility · recovery
Day 3
Full Body B
Lunge · vertical push · pull · bridge · carry
Day 4
Rest
Recovery
Day 5
Full Body A/B
Alternate the two sessions each week
Weekend
Recovery
Optional walking and mobility
How to progress
Use double progression: reach the top of the rep range with clean technique, then increase the load slightly.